Asian chicken or turkey garden salad with crispy noodles, chicken and/or turkey, lettuce, fruit, nuts, crispy noodles, no dressing
Common food
Photo: Wikipedia
This is a vibrant, textural salad where tender shreds of lean poultry meet crisp lettuce, sweet fruit, and crunchy nuts, all crowned with a tangle of golden, crispy noodles. It's a light yet satisfying dish, offering a complete protein source (10.24g per 100g) with a balanced profile of healthy fats and carbohydrates. The absence of dressing lets the natural flavors and contrasting textures shine.
Calorie split: 34% protein · 27% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore this salad for its perfect harmony of textures—soft chicken, crunchy noodles, and crisp vegetables—in every bite. It's a beloved, versatile staple in many Asian-inspired cuisines, offering a refreshing yet substantial meal that feels both healthy and indulgent.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can be quite dry, and the crispy noodles may become soggy if not served promptly. Those monitoring sodium intake should be mindful, as pre-cooked poultry and crispy noodles can be high in salt. To counteract, add a splash of low-sodium soy sauce or citrus juice for moisture and flavor, and enjoy it immediately after assembly.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- High in dietary fiber (1.8g per 100g) for digestive health.
- Contains healthy fats from nuts and poultry.
- Naturally low in sugar (3g per 100g).
- Provides a satisfying mix of textures for sensory enjoyment.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The crispy noodles in this salad are often made from fried wheat or rice dough, a technique that originated in China and was popularized in the West as 'chow mein noodles.'
Full nutrition (USDA data · scales with serving)
| Water | 75.5 g |
| Energy | 116 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 5.3 g |
| Carbohydrate, by difference | 8.1 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 167 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 10.5 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.3 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 36.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 27.3 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 127 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1456 ug |
| Carotene, alpha | 23.0 ug |
| Cryptoxanthin, beta | 90.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 991 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 62.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.80 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.46 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 24.0 mg |
FAQ
Can I make this salad ahead of time?
It's best assembled just before serving to keep the crispy noodles crunchy. You can prep the chicken, lettuce, fruit, and nuts in advance, but add the noodles and any potential dressing at the last minute.
Is this salad suitable for a low-carb diet?
While the chicken and lettuce are low-carb, the crispy noodles and fruit add carbohydrates. For a lower-carb version, omit the noodles and choose lower-sugar fruits like berries.
What kind of nuts work best?
Toasted almonds, cashews, or peanuts are classic choices that add great crunch and flavor. Walnuts or pecans can also work for a different taste profile.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.16 kcal/g · 35% calories from protein · 1.8 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.